Bridge Balance Ball Exercises

Video Transcript

"In my next clip I am going to demonstrate bridges. Go ahead and come down on to your at. Now this is going to add an extra challenge to that traditional exercise where we do our bridges. So you want to lay yourself down to the mat nice and slow and put your feet firmly on the center of the balance trainer. Now you have a couple of options here you can have your hands flat by your side or you can put them underneath your low back for additional support and protection. Now I am going to go ahead and bridge the body up, roll the shoulders back and you want to have a nice long line from the knees all the way down to the shoulders. You are maintaining that support in through the back and tightening up the gluts to protect the back and core muscles. Now if this is pretty easy for you what you can do is extend your leg and that is going to add an extra challenge and you can have a nice straight extension with the knees slightly bent still on that angle. Another option is to alternate legs and bring one leg up at a time while maintaining your balance and your bridge. I usually start off with 10 to 15 seconds and you can gradually increase your endurance as far as the bridge goes or you could do short bursts. You can bring your back down to the mat, extend on to your bridge and relax down, extend and relax."